Years ago, Strength Training advice came from bodybuilding magazines like Muscle & Fitness and Flex. Not surprisingly, most of the advice was anecdotal and unscientific. Embracing the training recommendations of professional weightlifters and bodybuilders can be problematic, given they often succeed despite their actions. In other words, these individuals possess superior genetics and often use performance-enhancing pharmaceuticals – which means they get strong and muscular no matter how they train. Fast forward to the 21st century, and Strength Training recommendations based on scientifically rigorous studies shed light on best practices. In 2011, Dr. James Fisher and colleagues published a review paper proposing a more logical, evidence-based approach to Strength Training.[1] The review, published in the Romanian Journal of Sports Medicine, clarifies training issues many have been misguided about for decades. Given the increasing prevalence of chronic disease, including class one Sarcopenia (age-related muscle loss), most adults would benefit by embracing these safe, practical Strength Training principles. Here are three takeaways from Dr. Fisher's paper to help you get the most out of your Strength Training program.
Customize Your Equipment. The debate between free weights and machines has raged for as long as I can remember. Even though differing opinions exist, research has reported no significant difference in strength gains between groups training on free weights (i.e., dumbbells, barbells, etc.) and machines. The existing data do not support the superiority of one type of equipment for building Strength. The authors suggest choosing the equipment you are comfortable using. Your choice should also factor in convenience (the equipment should be easy to use) and risk tolerance (the equipment should be safe to use). Data collected between 1990 and 2007 showed that over 90 percent of Emergency Room visits in the United States associated with weight training were free-weight related. Persons using free weights also sustained twice as many fractures and dislocations. At MEDFITNESS, we prefer the safety and efficiency of medical-grade machines, including MEDX, Nautilus, etc. Training on well-designed Strength Training machines allows you to train intensely without overthinking injury risk.
Perform One Set. Walk into any fitness center, and you'll see men and women performing multiple sets per exercise (i.e., three chest presses, three leg extensions, etc.). The idea of performing three sets for every exercise has existed since the 1940s. It has become a cultural norm, like three meals a day, the first, second, and third shifts, etc. [3] Organizations that have come under heavy criticism for misrepresenting research, lack of evidence, and author bias promote the idea of performing multiple sets. Most research suggests no significant difference in strength increases and health benefits when comparing single-set to multiple-set programs. In other words, when you Strength Train, the quality of the workout matters more than the volume. A 2017 paper published in the Journal of Sports Sciences [4] also found single-set training effective for increasing muscle size and strength. I write about the benefits of intense, single-set training in FAILING FORWARD and describe why volitional fatigue (muscle failure) within a single set is important.[5] The response you get from your workout is directly related to your effort – therefore, if you're not getting stronger, you're likely not working hard enough to maximize health benefits! Low-volume workouts (i.e., one set per exercise) also support consistent compliance, influencing workout benefits.
Use Stable Surfaces. Strengthening your trunk muscles (sometimes described as your core) improves functional ability while reducing injury risk. While using unstable surfaces (stability balls, balance boards, etc.) to train these muscles is relatively common, it is not essential. For years, there's been a misunderstanding about the need for unstable surfaces. Instead of focusing on the target muscle, many have fallen prey to performing the exercise while challenging their balance. This technique decreases force production during workouts due to instability (i.e., sitting or standing on unstable surfaces). Strength Training for enhanced functional ability should focus on strength gains – not exercises that require balance. The authors state that there is no evidence that balance achieved from Strength Training on unstable surfaces transfers to activities of daily living or sports skills. When Strength Training, focus on what matters; train on equipment that allows you to prioritize safety, perform a single set per exercise to volitional fatigue (i.e., muscle failure), and train on a stable surface to maximize the training stimulus!
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References
1. Evidence-Based Resistance Training Recommendations. Medicina Sportiva. Med Sport 15 (3):147-162, 2011.
2. American Journal of Physical Medicine & Rehabilitation: December 2003 - Volume 82 - Issue 12 - p 903-909 doi: 10.1097/01.PHM.0000098505. 57264. DB
3. Wolff, R., 2021. Failing Forward. www.medfitnessprogram.com/blog/2021/11/10/failing-forward--optimize-your-workouts
4. Journal of Sports Sciences, 2017. VOL. 35, NO. 11, 1073-1082.